Mon, Oct 5, 2015

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 90 sec. Paleo Chair Hold
  • 20 Air Squats
  • 60 sec. Goblet Squat Hold
  • 10 Goblet Squats
  • 20 Bridges (squeeze glutes at top)
  • 20 PVC Pipe Dislocates
  • 20 PVC Pipe Figure 8s (10 x side)
  • 60 sec. Dead Hang Hold
  • 10 Presses (w/45-65# bar)
  • 10 Front Squats (w/45-65# bar)
  • 5 Thrusters (w/45-65# bar)
  • 5 Pull Ups

 

—Strength—

  • Front Squat– 4 x 3, 1 x 10

—Conditioning—

AMRAP 7 mins.

  • 1 Thruster (95/65)
  • 1 Pull Up
  • 2 Thrusters
  • 2 Pull Ups
  • 3 Thrusters
  • 3 Pull Ups
  • 4…
  • 4…
  • 5…
  • 5…

Continue as high as you can in 7 mins.

One thought on “Mon, Oct 5, 2015

  1. Warm up – ok, paleo chair is new for me but interesting, 60 sec dead hang is harder than I thoughtß

    FS – 135, 145, 155, 155, 75(should have gone heavier)

    C – 6 rounds +1 Thruster

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